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04182019

by PFC on 04/18/19

Partner Warm-up:
Start damper setting at 1 move up each round
*Alternate each round / opposite partner performs penalty.
Goal: 125m
*Penalty for over = Burpees
*Penalty for under = squats X 3

Partner WOD:
4min AMRAP:
8 - Sync. Deadlifts (combined body weights)
12 - Sync. Bar facing burpees
-rest 1min-
4min AMRAP:
10 Sync. Box step ups with DB 5R / 5L 50#/35# 18”
10 Sync. DB Snatch 5R/5L 50#/35#
-rest 1min-
8min AMRAP:
*Alternate movements
5 pull-ups
10 cal AB
15 air squats


04172019

by PFC on 04/17/19

Warm-up:
50ft High knees
50ft Butt kicks
25ft lunge
25ft reverse lunge
25ft bear crawl
25ft reverse bear crawl
100m shuttle run
Group stretch/Review

Strength:
Hang clean (power or squat)
8x2

WOD:
Buy-In:
200m shuttle run with WB 20#/14#

6 Rounds For Time:
10 cal row
5 clean and jerk 135#/95#
(scaled=95#/65#)
(Adv.=155#/105#)

Cash-Out:
200m shuttle run with WB 20#/14#


04162019

by PFC on 04/17/19

Warm-up:
2 rounds of
200m shuttle run
10 pull-ups
15 push-ups
PVC pass throughs
PVC good mornings
PVC Samson stretch

WOD
For Time: (25mins time cap)
1mile run (park run)
Then...

10 rounds of:
3 front rack lunges 115#/75# (adv.135#/95#)
3 power snatch 115#/75# (adv.=135#/95#)

PostWOD:
4x20secs hollowbody hold
Calf and quad stretch

New 6:15pm class starting April 29th!!!


04152019

by PFC on 04/17/19

Warm-up:
2 Rounds
10 back extensions or 10 good mornings
10 strict ring rows
10 tempo push-ups 2 sec. (up/down)
10 goblet squats w/ 3 second pause @ bottom.

Strength:
Bench Press
60% of 1rep (5x:20secs Work / :40secs Rest)
One works, one spots.

WOD:
5 Rounds For Time:
6 front Squats 115#/75# (adv.=135/95#)
6 shoulder to OH
30 double unders (60singles)

Postwod:
3x:40secs FLR Hold / :20secs Rest


04032019

by PFC on 04/03/19

Partner Warm-up:
30 cal/row *switch every 5 calories
15 sync air squats
15 sync pushups
20 sync abmat sit-ups
Group stretch/review

Partner WOD:
20min AFAP:
*One works, one rests.*
50 cal/AB
50 DB Snatch 50#/35# (scaled=20#/10#) L/R=2
10x50m shuttle run (D&B=50m)*tag to switch

Then...

*Both work synchronized*
50 Box Jumps 24”/18 (scaled=18” stepups)
75 air squats
100 abmat sit-ups (both touch wallball in-between partners)

Then...

*One Works, One rests.*
Max Calorie AB

PostWOD:
Couch stretch
Calf stretch
Band shoulder and tricep stretch


04022019

by PFC on 04/02/19

Warm-up:
5 Rounds of complex
3 hang cleans 45#/35 scaled=pvc
3 front squats
3 push press
Rest 1min
200m shuttle run

Strength/Skill:
5 Rounds of complex:
1 split jerk
3 hang cleans

WOD:
10min AMRAP:
RX:
8 hang cleans 115#/85# (adv.=135#/95#)
8 burpees over bar
34 double unders
*50reps per round

Scale:
10min AMRAP:
8 hang high pull 35#/15#
8 burpees
34 single singles
*50reps per round

PostWOD:
Class:
Rx=2min FLR hold
Scaled=2mins plank hold
*If any one breaks hold class stops

04012019

by PFC on 04/01/19

Warm-up:
200m AB
10 squats
200m AB
10 push-ups
200m AB
10 sit-ups
200m AB
10 ring rows
Group stretch/Review

Strength:
Back Squats
5x5
Strict Press
5x5
*Alternate sets

WOD:
Rx:
For Time
100 cal row
100 OH Squats 75#/55#
*partition anyway

Scaled:
For Completion
50 cal row
50 PVC OH squats
*partition anyway

Great to see new faces this am in the classes. Don’t forget it’s buddy week!!! Bring a friend and let them experience the CF community! ????


03292019

by PFC on 03/29/19

Warm-Up:
600m AB
300m Row
15 squats
15 pushups
15 hollow rocks
PVC Passthroughs / Squat Passthroughs
Leg Swings

Strength:
5 rounds of complex:
3 Hang Cleans
2 Push Jerks
5 Deadlifts
*UNbroken

WOD: "DT Plus Some"
5 Rounds For Time:
12 Deadlifts @ 60% of strength complex
9 Hang Cleans
6 Front Squats
3 Push Jerks


03292019

by PFC on 03/28/19

Warm-Up:
:30secs of each
-Stationary Lunges
-Pushups
-Situps
-Squats
-Jumping Jacks
-Sotts Press (PVC)
Group Stretch

WOD:[Cardio]
8 Rounds For Time:
10- Cal/Row
10- Cal/AB
10- KB Swings 1.5/1pood
30- Double Unders
100m Shuttle Run

PostWOD:
1min Hollowbody Hold
2min Plank Hold
*Accumulate


03272019

by PFC on 03/27/19

Warm-up:
15-12-9
Squats
Pushups
Ring rows
Push press
Group stretch

Strength/Skill:
5 Rounds of complex:
4 strict chin-ups
4 strict pull-ups
*scaled=band

WOD: “Crace”
For Time:
30 clusters 115#/85# (adv.135#/95#)

Postwod:
Couch stretch
Banded shoulder stretch
Banded tricep stretch

Had to share. This is measurable growth. This is why everyone should do the games. I’m so stinking proud. In 2017, I could not do a pull up scaled all 5 workouts. 2018, I could do a pull up but not a chest to bar and scaled 3/5 workouts. 2019, I could do a chest to bar but not a toes to bar and scaled 1/5 workouts.

A job well done Coach Ora!



03222019

by PFC on 03/22/19

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

https://youtu.be/iXA0ZNB9gBQ


03192019

by PFC on 03/19/19

Warm-Up:
4 Rounds of:
5 KB Swings
5 Goblet Squats
5 HR Pushups
5 Ring Rows
Group Stretch

Skill:
Pullups (Kipping/Butterfly)

WOD: (Cardio Intensive)
16min AMRAP
10 Box Jumps 24"/18"
20 KB Swings 1.5/1pood
30 Double Unders

PostWOD:
10 - I,Y,T,M
Banded Shoulder Stretch
Calf Stretch


03182019

by PFC on 03/18/19

Warm-up:
300m Row
600m AB
100 single unders
PVC work / Review

Strength:
Back Squats
3x3
2x2
1x10 (Use 50% of last 2 rep)

WOD:(Barbell Intensive)
For time:
20 SDHP 75#/55# (Adv.=95#/65#)
20 Push Press
20 Thrusters
20 Power Snatch
20 OH Squats

POSTWOD:
50 GHD sit-ups w/ ball toss to partner 14#/10#
-Or-
80 Abmat sit-ups w/ ball toss to partner 14#/10#


03132019

by PFC on 03/14/19

Warm-up:
100ft walking lunges
30 sit-ups
30 pvc sotts press
Leg swings
PVC work

Skill:
8 Rounds of:
20secs works/10secs rest
-Hollow body hold
-FLR hold on low rings

WOD:
5 Rounds For Time [Time cap: 22mins]
10 Cal Row
10 KB Swings 1.5/1pood
10 Burpees over bar
10 G2OH 95#/65#

#noexcuses #31weekspregnant #nowhining

#noexcuses #31weekspregnant #quitwhining



02132019

by PFC on 02/13/19

02132019 - Wednesday

Warm Up:
500m air bike
20 air squats
15 sec hollow body hang
10 Jumping pull ups
5 Burpees

WOD:
20 Minute AMRAP
Pentranek
500m row (50 reps or 1 rep/10m)
40 squats
30 ab mat sit ups
20 push ups
10 pull ups

Rep Score:


Hip Hoppers

by PFC on 02/13/19

Hip Hopper

Hopper

by PFC on 02/13/19

The Hopper

Hype Week

by PFC on 02/13/19

hHype Week

02162018

by PFC on 02/16/18

Warm-Up:
Coach’s choice

Partner Hero WOD:
20min Time Cap: (one goes, one rests)
Double “DT”
10 Rounds For Time:
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Push Jerks
*with remaining time complete max meters on AB.


02132018

by PFC on 02/14/18

Warm-up:
Coach’s choice

Strength:
6 Rounds of complex for loads:
1 - Hang Power Snatch
1 - Hang Squat Snatch
2 - OH squats

WOD:
7min AMRAP:
5 - Hang Power Snatch (95#/65#) (adv.=115#/75#)
5 - OH Squats
5 - Burpees

PostWOD:
4min AB for max distance


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